070816

Let's get to the track!

I get a lot of questions about exercise at work. I have several co-workers who have asked me how to turn fat into muscle. We all know that’s not possible, right?

Here’s the deal: Fat and muscle are two separate entities. One must burn fat and build muscle.

Here's how fat is burned: When you lose weight (by eating less AND exercising more), an enzyme located in fat cells disassembles the fat compounds and sends the components into the bloodstream. The liver and muscle cells take up these components and disassemble them even further until what's left is a compound called acetyl-CoA. Acetyl-CoA then enters the Krebs cycle, a series of chemical reactions that takes place in the mitochondria -- the cell's "power plant."

The end product is made up of...
• Carbon dioxide, which is expelled when you exhale
•Water, which is lost as urine and perspiration
• Heat, which helps maintain body temperature
• ATP, the molecule that fuels cellular activities that require energy*

To build muscle one must work those muscles on a regular basis and eat appropriate amounts of dietary protein.
*Source: Joy Bauer, M.S., R.D., C.D.N

Today's workout takes us to the local college, high school or Jr. high school track. Along with your running shoes, take a dumbbell (10-25 lbs depending on your strength level)

Warm-up/Skills:
10 min slow jog, get the legs ready to run
1-Arm Over Head Squats x 20 (10 per arm) x 3
100M @ 50% (a little faster than your jog) x 3

Workout:
200M sprint - walk 200M x 6